Are you protecting yourself and the fetus while being physically inactive? Is exercise safe during pregnancy? Already some time ago, it began to be instilled that each pregnant woman should avoid physical exercise and stay in place throughout its duration. It was supposed to protect the fetus and the pregnant woman herself, but recent research indicates that it is not. Exercises for pregnant women have become very popular lately and can bring many benefits.
Pregnant women may experience discomfort during pregnancy. They will be exposed to ailments such as
– back pain
– gestational diabetes
– lowering of well-being
– less energy
– shortness of breath
Each of these aspects makes life difficult for pregnant women before birth. However, it is possible to minimize them, and they are properly selected exercises!
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Positive aspects of exercising during pregnancy
The lifestyle we put on during pregnancy has a significant impact on life even after its completion. In addition, it will affect the newborn and its condition, so decisions should be made consciously and wisely.
The research clearly showed that the use of exercises during pregnancy as recommended by the doctor, effectively reduces the above-mentioned symptoms. Exercisers pregnant have improved well-being, reduced back pain, less nausea and more energy during the day. This is due to endofrin – the hormones of happiness released during exercise.
Many women take a significant amount of weight during pregnancy. It is not only the growth caused by the fetus and fetal water, but ordinary fat tissue. It is estimated that the vast majority of women post pregnancy and often even lead to obesity. Regular physical activity prevents uncontrolled and unhealthy weight gain, keeping the body in good condition.
An additional advantage of exercising during pregnancy may be easier delivery. Greater endurance and strength of the organism translates into a less problematic childbirth action. What’s more, the pregnancy gained during pregnancy will be useful, for example, to wear a new family member.
Pregnant exercises – what to avoid?
At the beginning we will deal with exercises that should be avoided during pregnancy.
– high temperature / high humidity exercises
– supine exercises that limit the flow of venous blood to the heart
– contact sports and any exercises that can lead to a fall
– high-altitude sports
– running (if you did not do it before)
It is recommended that 30 minutes of physical activity every day, also during pregnancy.
Exercises in pregnancy – how to train?
They include a steady, moderate effort. We include cycling, walking, dancing, aerobics, rowing and swimming, which is considered the best possible activity for a pregnant woman. All thanks to the support the woman offers to her water. The environment does not require increased work from the joints. Swimming is a kind of relief of pregnant joints, which are slightly looser because of hormones.
Pregnancy is not the time when we will beat life records and set new challenges. The use of moderate weight and a reasonable amount of repetition will favorably maintain the firmness and efficiency of each muscle trained to date.
The duration of the training and its intensity
Ladies who have not practiced before should try for 20-30 minutes of moderate activity each day. If you’ve lived actively before, you can not change your habits especially for a longer period of pregnancy. Studies show that an investigation of up to 80% of maximum heart rate does not cause any negative effects. It will be more reasonable to train in the range of 60-70% of the possibilities. During pregnancy, remember to follow the rules such as warming up before training and gradually cooling the body after him.
Exercises are safe for the fetus
In the past, reluctance to exercise was caused by fear of fetal damage. They talked about the disturbed thermoregulation that would affect them. Meanwhile, research has shown that the mother has mechanisms that allow her to maintain a stable state of the child, and she herself copes with increased heat by expanding the blood vessels of her skin and accelerating her breath. The research also showed that there is no connection between thermoregulation of the mother caused by exercises and an increase in the occurrence of malformations in the child. However, it was found that the exercise supports the flow of blood, which results in better nourished, larger and longer newborns.
Exercises in pregnancy – conclusions
Movement during pregnancy serves both mother and child. Before starting the training, however, you should consult a doctor and make sure that there are no medical contraindications. If not, do the same workouts as before, i.e. aerobic and strength exercises. In some cases, contraindications may arise, and then intense exercise is not indicated. Limit yourself to Kegel muscle exercises, which are recommended for pregnant women and for prenatal massage, which will prepare your body for pregnancy and childbirth.